Monday, 11 September 2023

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 09 September 2022

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Monday, 04 September 2023

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.

If you want more, the gym will be open at 0830 for extra warm-up.

Conditioning:

“12 Labors of MP” (Partner* edition)

100 Calories biked

100 Stationary barbell lunges (95/63)

100 Pull-ups

100 Double unders

100 Bar-over-burpees

100 Handstand push-ups

100 Calories skied

100 Kettlebell swings (53/35)

100 Hang squat cleans (95/63)

100 Crossover single unders

100 Sit-ups

909m Row*

 

For time

*Equal work, one working at a time. Teams chose where to put the row.

 

 

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Saturday, 26 August 2023

Join us today, Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD*

“Farm Racks”

100-ft Farmers carry double kettlebell lunges (2x 53/35)

30 Deadlifts (275/183)

40 Handstand push-ups

30 Cleans (165/113)

100 Single under crossovers

30 Shoulder-to-overhead (135/93)

40 GHD sit-ups

30 Bar-facing-burpees

100-ft Front rack double kettlebell lunges (2x 53/35)

 

For time

*Equal work, one partner working at a time, tag between exercises

 

 

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Wednesday, 16 August 2023

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

3-person team WOD

“Are you sure we can’t have 4?”

75 Calories rowed

75 Burpees-over-rower

75 Knees-to-elbows

75 DB box step-overs (20″) @ (70/50)

75 Handstand push-ups

75 Pull-ups

75-ft Right-arm DB overhead lunge (70/50)

75-ft Left-arm DB overhead lunge (70/50)

75 Calories biked

 

For Time

(35:00 cap)

*Equal work required. One at a time working. Tag between exercises.

 

 

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Saturday, 29 July 2023

Join us today, Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

Partner WOD

400m Farmer’s walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmer’s walk (2 x 50/35)

 

For time

(40:00 time cap)

Compare to Wednesday, 16 November 2022

 

Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Tuesday, 04 July 2023

Happy Independence Day!

Today’s class is at 0900 only. Regular schedule resumes Wednesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team* WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/70)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jump overs (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time

*Equal work required

Compare to Monday, 04 July 2022

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.

1776: Total reps in the WOD, representing the year we declared Independence!

 

 

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Monday, 05 June 2023

Join us this Friday, 09 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

4 Rope climbs (13′)

10 D-ball cleans (100/70)

20 Box jump over (30/24″)

200 Double unders

30 KB Swings (70/53)

40 GHD Sit-ups

50 Wall ball shots (25/16)@(10/9′)

 

For time

(20:00 cap)

 

Skill:

0:45 Wall-facing handstand hold

0:45 Rest

0:45 Hollow hold

0:45 Rest

 

4 Rounds for quality

 

 

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Monday, 29 May 2023

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck!

Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100.

Friends and family are welcome to join us for WOD and food!

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”

The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.

MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.

Conditioning:

Hero WOD, 3-person team versions

“Morrison”

50-40-30-20-10 rep rounds of:

Wall-ball shots (20/14) @ (10/9′)

Box jumps (24/20″)

Kettlebell swings (53/35)

 

For time

(20:00 cap)

 

…Rest 5-minutes, then…

 

“Wheeler”

21 Flutter kicks (4-count)

2,100 meter run

…then, 4 rounds of:

10 Pull-ups

22 Sit-ups

15 Push-ups

11 Burpees

20 Squats

 

For time

 

 

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Wednesday, 03 May 2023

Join us this Friday, 05 May 2023 for a FREE class!

Class times are 0530, 0845, 1200, and 1730. No experience needed!

 

Conditioning:

3-Person team WOD

120* Calories rowed

60 Devil presses (2 x 50/35)

120 Calories skied

75 Toes to bar

120 Calories biked

90 Box jumps (24/20″)

 

For time

(37:00 cap)

* Calories listed are for MMM teams. For co-ed teams, for each M on team, 40 Calories; for each F on team, 32 Calories.

 

 

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Friday, 07 April 2023

Join us today, 07 April, for a FREE class at any class time!

No fitness experience needed.

 

Conditioning:

3-Person Team WOD*

Complete as many rounds and reps as possible in 35-minutes of:

60 Calories rowed

60 Single-arm dumbbell thrusters (50/35)

60 Calories biked

60 Power snatches (95/63)

60 Toes to bar

60 Calories skied

60 Handstand push-ups

 

For time

*While Athlete 1 completes 200m Run, Athletes 2 and 3 perform reps, switching as desired with only one working at a time. Athletes then continuously rotate through the run throughout the AMRAP. When one movement is complete, the two Athletes working automatically move on to the next movement.

 

 

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Monday, January 16 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 17 January 2022

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Friday, 18 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

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Wednesday, 16 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Tuesday, 27 September 2022

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

0630 class cancelled today, Tuesday the 27th.

We apologize for any inconvenience.

 

Conditioning:

Partner WOD, equal work required

50 Calories skied

40 GHD back extensions

30 Squat cleans (135/93)

20 Strict handstand push-ups

50 Calories biked

40 Pull-ups

30 Alternating pistols

200 Double-unders

50 Calories rowed

 

For time

(30:00 cap)

 

 

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